10 Full Body Workouts Under $50 That Deliver Results

Finding effective full body workouts that fit your budget can be a challenge, especially for busy professionals who want to maximize their time and investment. With gym memberships often exceeding $50 a month and intimidating environments, many people are looking for affordable alternatives that still deliver results. Fortunately, you can achieve a full body workout at home with minimal equipment and within a budget of $50.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), resistance bands ($10-20), bodyweight
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles

   • Duration: 1 minute
   • Stand tall, extend arms to the sides, and make small circles forward for 30 seconds, then backward for another 30 seconds.

2. Bodyweight Squats

   • Duration: 1 minute
   • Stand with feet shoulder-width apart, lower into a squat for 2 seconds, hold for 1 second, then rise for 2 seconds. Repeat for 1 minute.

3. High Knees

   • Duration: 1 minute
   • Jog in place while driving your knees up to hip level for 1 minute.

4. Torso Twists

   • Duration: 1 minute
   • Stand with feet shoulder-width apart, twist your torso left and right, keeping your hips stable. Do this for 1 minute.

5. Leg Swings

   • Duration: 1 minute
   • Hold onto a wall or sturdy surface and swing one leg forward and backward for 30 seconds, then switch legs.

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups (or Knee Push-Ups)

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Drop to knees for easier version.

• Bodyweight Squats

  • Reps: 15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Push through your heels, keeping your chest up.
  • Modification: Reduce depth of squat.

• Plank

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your elbows under your shoulders and body straight.
  • Modification: Drop to knees for easier version.

2. Resistance Band Workout

• Resistance Band Rows

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Squeeze shoulder blades together at the end of the row.
  • Modification: Use a lighter band or perform bent-over rows without a band.

• Resistance Band Squats

  • Reps: 15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep tension in the band while squatting down.
  • Modification: Bodyweight squats without band.

• Resistance Band Overhead Press

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your core tight and press straight up.
  • Modification: Perform seated overhead press without band.

3. Tabata Style Workout

Perform each exercise for 20 seconds, followed by 10 seconds of rest. Repeat for 4 minutes total (8 rounds).

• Burpees
• Mountain Climbers
• Jumping Jacks
• Lunges (alternating legs)

4. Core and Stability Focus

• Plank Shoulder Taps

  • Reps: 10 per side
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your hips stable as you tap your shoulders.
  • Modification: Perform on knees.

• Russian Twists

  • Reps: 15 per side
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your back straight and twist from your torso.
  • Modification: Keep feet on the ground.

5. HIIT Full Body Blast

Perform each exercise for 30 seconds, followed by 15 seconds of rest. Complete 3 rounds.

• Jump Squats
• Push-Ups
• Burpees
• High Knees

Cool-Down (3-5 minutes)

1. Forward Fold

   • Duration: 1 minute
   • Stand and bend forward at the hips, letting arms hang. Hold for 1 minute.

2. Child’s Pose

   • Duration: 1 minute
   • Kneel and sit back on your heels, stretching your arms forward.

3. Seated Hamstring Stretch

   • Duration: 1 minute
   • Sit with one leg extended and reach toward your toes.

4. Cat-Cow Stretch

   • Duration: 1 minute
   • On all fours, alternate between arching your back and rounding it.

Summary Table

| Exercise | Reps/Duration | Sets | Rest | Form Cue | |--------------------------------|---------------|------|-------|----------------------------------------| | Push-Ups | 12 | 3 | 45s | Body straight from head to heels | | Bodyweight Squats | 15 | 3 | 45s | Push through heels | | Plank | 30 seconds | 3 | 45s | Elbows under shoulders | | Resistance Band Rows | 12 | 3 | 45s | Squeeze shoulder blades | | Resistance Band Squats | 15 | 3 | 45s | Tension in the band | | Burpees | 20s | 8 | 10s | Jump high and land softly | | Plank Shoulder Taps | 10 per side | 3 | 45s | Hips stable | | Russian Twists | 15 per side | 3 | 45s | Back straight |

Complete in: 25-30 minutes

With these workouts, you can effectively train your entire body without breaking the bank. Each workout requires minimal equipment, can be done in the comfort of your home, and is designed to fit into your busy schedule.

Conclusion

To progress, try increasing the number of reps, sets, or workout intensity as you become more comfortable. Consider scheduling live 1-on-1 sessions with certified trainers at HipTrain for personalized coaching and real-time feedback.